Healthy Sweet Potato Casserole with Crunchy Oat Topping

Healthy Sweet Potato Casserole with Crunchy Oat Topping could be just the gluten free and dairy free recipe you've been looking for. One portion of this dish contains approximately 9g of protein, 26g of fat, and a total of 517 calories. For $3.05 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. This recipe serves 8. It is brought to you by Well Plated. 15 people found this recipe to be yummy and satisfying. It can be enjoyed any time, but it is especially good for Thanksgiving. Head to the store and pick up almond meal, pecans, ground cinnamon, and a few other things to make it today. It works well as a side dish. From preparation to the plate, this recipe takes roughly 1 hour and 30 minutes. A few people really liked this American dish. Taking all factors into account, this recipe earns a spoonacular score of 79%, which is good. Similar recipes are Sweet Potato Casserole with Crunchy Brown Sugar Topping, Paleo Easy Healthy Sweet Potato Casserole with Pecan Topping, and Lightened Up Healthy Sweet Potato Casserole with Pecan Oat Streusel.

Servings: 8

Preparation duration: 15 minutes

Cooking duration: 75 minutes

 

Ingredients:

1/2 cup almond meal**

1 cup unsweetened vanilla almond milk

2 tablespoons virgin coconut oil, melted

5 tablespoons melted coconut oil

1/4 teaspoon ground cinnamon

3/4 teaspoon ground cinnamon

1/4 teaspoon kosher salt

3/4 teaspoon kosher salt

1 tablespoon pure maple syrup

1/2 teaspoon freshly grated nutmeg (it's an amazing flavor upgrade to grate your own nutmeg. I use this zester to do it.)

1 1/3 cups old fashioned rolled oats

1 cup roughly chopped pecans (untoasted)

4 1/2 pounds sweet potatoes, scrubbed (about 4-5 very large sweet potatoes)

2 vanilla beans (or 2 tablespoons vanilla bean paste)*

1/4 teaspoon white pepper

Equipment:

baking sheet

aluminum foil

oven

mixing bowl

sauce pan

frying pan

bowl

baking pan

spatula

Cooking instruction summary:

Preheat the oven to 375 degrees. Lightly grease a 9x13-inchcasserole dish or other3 quart casserole dishand set aside.Prick the sweet potatoes all over with a fork, then place them on a baking sheet lined with foil or asilpat mat. Bake until the potatoes are fork tender, about 1 hour or so, depending upon the size of your potatoes. Remove from the oven and let sit until cool enough to handle, about 5 minutes. Peel and discard the skins (they should come off easily with your fingers), break thepotatoesin large chunks with a fork, then place the chunks into the bowl of astanding mixer fitted with the paddle attachment or a large mixing bowl.While the potatoes bake, pour the almond milk in a small saucepan. Split the vanilla beans, scrape the seeds into the pan, then add the empty pods to the pantoo. Bring to a very gentle simmer over medium heat for 5 minutes, stirring occasionally. Do not let the almond milk boil. Remove from heat and let the vanilla steep while the potatoes continue baking.Remove the vanilla bean pods from the saucepan, then pour the almond milk and vanilla bean specs into the bowl with the sweet potato chunks. Add the melted coconut oil, cinnamon, salt, nutmeg, and white pepper.Mash the potatoes together with the milk and spices(or beat gently with a mixer or your paddle attachment or run though a food mill) until fairly smooth with some texture remaining. Taste and add additional salt/pepper as desired. Transfer to the prepared baking dish. With the back of a rubber spatula, press and smooth into a single layer.In a separate bowl, combine thetoppingingredients:oats, pecans, almond meal, cinnamon, salt, coconut oil, and maple syrup until moist and evenly mixed. Sprinkle over the sweet potatoes.Bake until the topping is toasted and fragrant and casserole is warmed through, about 20 minutes. Serve warm.

 

Step by step:


1. Preheat the oven to 375 degrees. Lightly grease a 9x13-inchcasserole dish or other3 quart casserole dishand set aside.Prick the sweet potatoes all over with a fork, then place them on a baking sheet lined with foil or asilpat mat.

2. Bake until the potatoes are fork tender, about 1 hour or so, depending upon the size of your potatoes.

3. Remove from the oven and let sit until cool enough to handle, about 5 minutes. Peel and discard the skins (they should come off easily with your fingers), break thepotatoesin large chunks with a fork, then place the chunks into the bowl of astanding mixer fitted with the paddle attachment or a large mixing bowl.While the potatoes bake, pour the almond milk in a small saucepan. Split the vanilla beans, scrape the seeds into the pan, then add the empty pods to the pantoo. Bring to a very gentle simmer over medium heat for 5 minutes, stirring occasionally. Do not let the almond milk boil.

4. Remove from heat and let the vanilla steep while the potatoes continue baking.

5. Remove the vanilla bean pods from the saucepan, then pour the almond milk and vanilla bean specs into the bowl with the sweet potato chunks.

6. Add the melted coconut oil, cinnamon, salt, nutmeg, and white pepper.Mash the potatoes together with the milk and spices(or beat gently with a mixer or your paddle attachment or run though a food mill) until fairly smooth with some texture remaining. Taste and add additional salt/pepper as desired.

7. Transfer to the prepared baking dish. With the back of a rubber spatula, press and smooth into a single layer.In a separate bowl, combine thetoppingingredients:oats, pecans, almond meal, cinnamon, salt, coconut oil, and maple syrup until moist and evenly mixed. Sprinkle over the sweet potatoes.

8. Bake until the topping is toasted and fragrant and casserole is warmed through, about 20 minutes.

9. Serve warm.


Nutrition Information:

Quickview
516k Calories
8g Protein
26g Total Fat
66g Carbs
27% Health Score
Limit These
Calories
516k
26%

Fat
26g
40%

  Saturated Fat
11g
74%

Carbohydrates
66g
22%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
472mg
21%

Get Enough Of These
Protein
8g
17%

Vitamin A
36205IU
724%

Manganese
1mg
91%

Fiber
11g
45%

Copper
0.59mg
29%

Vitamin B6
0.57mg
29%

Potassium
966mg
28%

Magnesium
98mg
25%

Vitamin B5
2mg
23%

Vitamin B1
0.34mg
23%

Phosphorus
210mg
21%

Iron
2mg
15%

Calcium
150mg
15%

Vitamin B2
0.22mg
13%

Zinc
1mg
12%

Folate
35µg
9%

Vitamin B3
1mg
9%

Selenium
5µg
8%

Vitamin C
6mg
8%

Vitamin E
0.91mg
6%

Vitamin K
5µg
5%

covered percent of daily need
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Food Trivia

When taken in large doses nutmeg works as a hallucinogen.

Food Joke

Mother Teresa dies and of course goes directly to heaven. God greets her and asks her, "After you get familiar with this place, how about we have dinner together?" "I would love to eat dinner with you!" Later that evening they meet up for dinner and she takes a seat at the dining room table. God is in the kitchen and starts preparing a very simple meal: one can of tuna fish and some crackers. Through some cracks in the floor, Mother Teresa looks down at Hell; she sees fire and red hot flames with hundreds of thousands of people, and they are dining on lobster, fine wine, chocolate cakes, steaks, pancakes, row after row of fine food. Mother Teresa can't help but ask, "God, look at how they're eating down there. Shouldn't we be dining even better than Hell? You are just serving canned tuna and crackers..." God says, "Well, I figure since it's just the two of us, why cook?"

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